Fundamentals

24
Sep

Fundamentals

Spend 10 minutes working on the front squat

10 rounds
4 Deadlifts (135/95#/60%PP)
3 Hang Power Cleans
2 Front Squats
1 Push Press

The Prep Course getting loosened up

The Prep Course getting loosened up

45 Responses

  1. Spend 10 minutes working on the front squat (lots of great tips Pat!, mobility was good!)

    10 rounds
    4 Deadlifts (@ 75#)
    3 Hang Power Cleans
    2 Front Squats
    1 Push Press

    time= 5:38

    This was a great workout! Great job Natacha, I was trying to keep pace..it was hard. You did not stop moving!

  2. Kelly B

    Mobility
    WU x 2
    Group Mobility

    Front Squat Review

    WOD: 10 Rounds @55#
    4 Deadlifts
    3 Hang Power Cleans
    2 Front Squats
    1 Push Press

    Time: 4:53

    Cash out: 800m run with Gilles – thanks!

    Great class Patrick. Thanks!
    Good job everyone 🙂

  3. Gabriel

    Mobility
    WU x 2

    HSPU Negatives

    Group Mobility

    Front Squat Review

    WOD: 10 Rounds @115#
    4 Deadlifts
    3 Hang Power Cleans
    2 Front Squats
    1 Push Press

    Time–> 7:26

    Great work morning crew!

  4. Blake

    Mob / WU
    Front Squat Mobility & Review

    WOD:
    10 Rounds @ 105# (PP 60%) of:
    — 4 Deadlifts
    — 3 Hang Power Cleans
    — 2 Front Squats
    — 1 Push Press

    TIME: 4:34

    Did the first 4 rounds 2 rounds at a time.
    Realized it was too light on the 2nd round Push Press, so tried to up the intensity instead.
    Will try more weight next time and try to keep sub-5 min.

    Thanks for the great Front Squat tutorial Coach Patrick!

  5. Chantal L.

    WU, Mobitlity

    Spend 10 minutes working on the front squat – Thanks Patrick! Great explanation and a different perspective on things. Loved it!

    WOD @ 85# – 7:30 Fun one!

      1. Amanda

        haha! I didn’t want to question your strength….just wanted to make sure you had the right weight recorded for the next time we do this one and you look back to compare. 🙂

        Great job Louse!

  6. Amy Hogan

    Mobility
    WU x 2
    Group Mobility

    Front Squat Review

    WOD: 10 Rounds @65#
    4 Deadlifts
    3 Hang Power Cleans
    2 Front Squats
    1 Push Press

    Time: 5:24

  7. Kevin

    Great practice of Front Squats. Felt better near the end.

    WOD Rx’d
    4:54

    Did 2 rounds at a time. Breaks between could be tightened up a bit.

  8. Alison

    MOB + WU X2

    Front Squat Review and Mobility

    10 rounds 40#
    4 Deadlifts
    3 Hang Power Cleans
    2 Front Squats
    1 Push Press

    time= 5:49
    Fun class

  9. Josie

    10 Rounds (possibly 11? Somehow still lose count with pennies…)
    4 Dead Lifts (20#)
    3 Hang Power Cleans
    2 Front Squats
    1 Push Press

    5:24

  10. Tracy

    10 rounds
    4 Deadlifts (135/95#/60%PP) used 55lb
    3 Hang Power Cleans
    2 Front Squats
    1 Push Press
    Time: 4:52
    Loved this WOD! Look forward to doing it again…next time I’ll use 70% 🙂

  11. Frankie

    WU x 2
    Group Mobility

    Front Squat Review

    WOD Rx: 10 Rounds @135#
    4 Deadlifts
    3 Hang Power Cleans
    2 Front Squats
    1 Push Press

    Time: 8:38
    pretty slow going – had to break up the hang power cleans in the last few rounds

  12. AnnaD

    WUx2
    Front Squat practice (with a stick – technique)
    WOD
    10 rounds of:
    4 deadlifts
    3 hang power cleans
    2 front squats
    1 push press

    at 20lb – time 4:07

  13. Mobility
    WUx2
    Group Mobility

    Front Squat trechnique work with stick.

    WOD: 10 Rounds @ 75#
    -4 Deadlifts
    -3 Hang Power Clean
    -2 Front Squats
    -1 Push Press

    Time: 5:27

    Great WOD loved this one!!

    Thanks Coach Mario!

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